The KetoDiet Cookbook

WHAT IS THE KETOGENIC DIET?

For decades, we’ve been given the wrong advice: Eat less, avoid dietary fats, and exercise more. Today, carbohydrates constitute the majority of our diet, and that has significant implications for hormone balance. Insulin, which is also responsible for storing fat in our bodies, is greatly affected by excessive carbohydrate consumption. And that means that carbohydrates are, without doubt, the most fattening element in our diets. Yet, the standard dietary guidelines most of us are familiar with advise that we follow a high-carb, moderate-protein, and low-fat diet (45% to 65% calories from carbohydrates, 10% to 35% calories from protein, and 20% to 35% calories from fat). Contrary to these macronutrient recommendations, the ketogenic diet is high in fat, moderate in protein, and low in carbs. The macronutrient ratio in terms of calories typically sits within the following ranges: 60% to 75% (or even more) of calories from fat 15% to 30% of calories from protein 5% to 10% of calories from carbs With this macronutrient intake, the ketogenic diet achieves weight loss and health benefits by inducing a metabolic state known as ketosis, which is usually achieved at a level of about 50 grams of total carbohydrates a day (20 to 30 grams of net carbohydrates). Ketosis causes the liver to produce ketone bodies—molecules created by the body for energy during periods of fasting or carbohydrate restriction—which shifts the body’s metabolism away from glucose (the primary energy source derived from carbs) and toward burning fat. One significant health benefit of the ketogenic diet is that it enhances the individual’s ability to build and preserve muscle tissue. And it’s not only an effective weight-loss tool; it’s also been shown to improve several health conditions, such as diabetes, Alzheimer’s, Parkinson’s, epilepsy, and even cancer. A comparison of several scientific trials shows that low-carb diets outperform calorie- restricted diets in terms of long-term weight loss and lasting health effects. Restricting carbohydrates is a very effective way of controlling appetite, which explains why so many people successfully lose weight on a low-carb diet. Again, the key factor is insulin. It’s released when you eat carbs, and it affects your appetite: eating fewer carbs means you’ll experience fewer cravings.